Although there is currently no study that looks at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet. Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
While not directly a health benefit, the fact that quinoa is very easy to incorporate into your diet is nonetheless important. Depending on the type of quinoa, it can be important to rinse it with water prior to cooking to get rid of saponins, which are found on the outer layer and can have a bitter flavor.
It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch. You can easily find many healthy and diverse recipes for quinoa online, including breakfast bowls, lunches and dinners. Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet.
Purchase quinoa at local retailers or online. When it comes to healthy grains, quinoa and rice both provide benefits. Quinoa has been called a "superfood" because it's full of nutrients. This article takes a look at what quinoa is and why it's so good for you.
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Here are 11 health benefits of quinoa. Very Nutritious. Share on Pinterest. Contains the Plant Compounds Quercetin and Kaempferol. There are thousands of trace nutrients, some of which are extremely healthy. Summary Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. Summary Quinoa is much higher in fiber than most grains. Problems arise when people eat gluten-free foods made with refined starches.
Summary Quinoa is naturally gluten-free. Summary Quinoa is high in protein compared to most plant foods. The glycemic index is a measure of how quickly foods raise your blood sugar levels. Summary The glycemic index of quinoa is around 53, which is considered low. Summary Quinoa is very high in minerals, but its phytic acid can partly prevent them from being absorbed.
Has Beneficial Effects on Metabolic Health. However, more research is needed to fully understand the effects of quinoa on metabolic health. Summary Two studies, in humans and rats respectively, show that quinoa can improve metabolic health, by reducing blood sugar, insulin and triglyceride levels. This element also works alongside many enzymes in the body to support their function. One cup of quinoa supplies 2. Maintaining adequate levels of iron is essential for good health. Iron is necessary for a range of processes in the human body.
It is, for example, an essential part of hemoglobin. This compound carries oxygen in the blood, supporting energy and cell function throughout the body. Read more on the role of iron in the body. Folate is an essential B vitamin that plays a key role in the formation of DNA. It is particularly important that women obtain enough folate during pregnancy to reduce the chance of neural tube defects in their babies, according to the Office of Dietary Supplements ODS.
Getting enough dietary folate might also reduce the risk of several cancers and depression. One cup of cooked quinoa contains Pregnant women may only be able to get enough folate by taking folic acid supplements. However, consuming more folate in the diet can reduce the risk of deficiency. One cup of cooked quinoa contains mg of magnesium.
Although the daily recommended amount increases with age, quinoa is a good source of the mineral. Magnesium is essential for the function of more than enzymatic reactions and is present in every cell of the body.
The ODS suggest that low levels of magnesium have possible links to the following health concerns:. However, more research is necessary to confirm the effects of dietary magnesium on these conditions.
These antioxidants may protect against a range of chronic conditions. For example, according to some research, kaempferol may help protect against infection, heart disease , diabetes , and several cancers, including those of the skin and liver.
Plant experts classify quinoa as a pseudocereal, not a grain. This means that it is a nongrassy plant that food producers can use in much the same way as cereals and grains. It also has a similar nutritional profile. Manufacturers can mill or grind the seeds of pseudograins into flour, as with other grains and cereals.
Nutritionally, quinoa is a whole grain. Whole grains include the entire grain seed without removing any of its parts. Whole grains provide essential vitamins, minerals, and fiber that might otherwise not be available after removing parts of the grain. One cup of cooked quinoa provides :. High consumption of whole grains have also been linked to a reduced risk of developing digestive cancer. Whole grains like quinoa contain 25 percent more protein than refined grains like white rice, or the grains used to make white flour pasta.
As a result, according to Harvard Public School of Health via The Telegraph , eating a daily bowl of quinoa, which also has more nutrients than your average grain, could help you live longer by cutting the risk of developing cancer, heart disease, diabetes, and respiratory disease by as much as 17 percent.
Quinoa has proven health benefits Shutterstock.
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